45° Side Bend
Learn how to do the 45° Side Bend with proper form and technique. This body weight exercise primarily targets your Abs, with secondary emphasis on Obliques.
How to Do the 45° Side Bend
Follow these steps to perform the 45° Side Bend with correct form:
- 1Stand with your feet shoulder-width apart and your arms extended straight down by your sides.
- 2Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee.
- 3Pause for a moment at the bottom, then slowly return to the starting position.
- 4Repeat on the other side.
- 5Continue alternating sides for the desired number of repetitions.
45° Side Bend Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- waist
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include 45° Side Bend?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the 45° Side Bend work?
The 45° Side Bend primarily targets your Abs. Secondary muscles worked include Obliques. This makes it an effective exercise for developing your waist.
Do I need equipment for the 45° Side Bend?
No. The 45° Side Bend is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the 45° Side Bend with proper form?
Start by Stand with your feet shoulder-width apart and your arms extended straight down by your sides. Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee. Pause for a moment at the bottom, then slowly return to the starting position. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the 45° Side Bend?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the 45° Side Bend?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the 45° Side Bend best for?
The 45° Side Bend fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
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